Name: Playbook - Jeff Logan - W1/D4 Chest
Uploaded: 2021-10-12T03:34:49.362Z
Duration: 60 min
Description: W1/D4 Chest

Super Nyja

Justin

Winston Guy

It doesn’t get easier you get better consistency is key

Jeremy Woods

Got me sweating and pumped !! Great work out

Jahmaiki

Isiah

RICHINIT

Jarrad

Christopher Ball

Saul

Thomas Cervantes

Another challenging day but wad good made you work for it

Dominick

kole q

Quincy

This workout is fire 🔥🔥🔥
IG @_RYANDAVIS1

Ryan

Boyd

Christian Williams

Victor

Jose Castro

Darius

Good, just starting back up.  But I’m going to get there!!!

Mark

Alberto

Rakan

It was a amazing experience haha the last super set I was already pumped out

Eduardo

Noah

Fernando

Kaderic Webb

Tyron De Freitas

Pre-work

- Barbell flat bench press 4 x 10
- Barbell close grip press 4 x 15
- Dumbbell incline press  4 x 15

Superset:
- Deep dips (DPEM) 3 x real failure
- Deep push ups 3 x 10

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- lower barbell to chest 
- press upwards 
- flex chest at the top of the movement

Barbell bench press

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- lower the dumbbells to ear level 
- press upwards and slightly inwards at the top of the movement 
- don’t “click” dumbbells together 
- flex chest at the top of the movement

Incline dumbbell press

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

- Start in a push up position with hands elevated
- Lower your chest towards the ground as far as you can go
- Straighten elbows to press back up to starting position

Deep Push ups

Superset

W1/D4 Chest

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W1/D4 Chest

Community

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